A compound upper body exercise that targets the latissimus dorsi, chest, and core through combined pullover movements with additional exercises to improve back strength and coordination.
Lie on your back with knees bent and feet flat on the ground. Hold a barbell or dumbbell with both hands above your chest. Lower the weight over your head and behind your body, then return to starting position and perform additional movements.
Begin lying on your back with knees bent, holding a barbell or dumbbell with both hands above your chest.
Return to the starting position with weight above your chest, maintaining control throughout the movement.
Keep arms straight, control the movement, engage core, maintain form
Bending arms, using momentum, not engaging core, poor shoulder mobility
Increase weight, add variations, perform different combinations, or extend hold time.
Use lighter weight, perform basic pullovers, or practice shoulder mobility first.
Maintain proper form to avoid shoulder strain. Stop if you experience pain in the shoulders, chest, or lower back. Keep your core engaged throughout the movement.